April 18, 2019

 

a) WARM UP:

  • 30 single unders
  • 20 dowel pass throughs
  • 10 calories on the rower
  • 10 kettlebell / dumbbell strict presses (total)

then

  • 3 sets of 20 second bench or medball thoracic spine opener
b) STRENGTH:

  • Strict press: 3×10

superset with

  • 3×10 rear delt flyes

 

c) 2 warm up rounds:

  • 15 double unders
  • 10 calories on rower
  • 5 calories on bike

WOD:

2 rounds for time:

  • 50 double unders
  • 20 calories on bike
  • 50 double unders
  • 20 calories on rower
  • 50 double unders

**rest 3 minutes between rounds

(Rx+: add 10m handstand walk after bike and rower each round)

Posted in WOD